WOD
CrossFit - Thu, Nov 30 - WEEK 3
Warm Up
2 Rounds
20 Small red press outs
8/8 red band circles
4 Reach backs
4 toes to wrist
Weightlifting
Bench Press (5@bar, 4,3,2,1, 3x5@75- 80%)
WOD
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
2 Wall Walks (RX+ 3)
:30/:30 Side Plank
12 Box Jumps 20/24 (RX+ 24/30)
Optional Extras
Power Clean + Push Press (3@bar, 2,1, 1, 1@70% of clean and jerk, drop 10% 2x2
)
Upcoming classes
- CrossFitFriday, 5:00 am - 6:00 am3/12 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
- Open GymFriday, 6:00 am - 6:30 amOpenOpen Gym: 6:00 AMJulian Wilcox
- Open GymFriday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMDulcinea Sotelo
- CrossFitFriday, 9:00 am - 10:00 am1/12 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
- Open GymFriday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymFriday, 4:00 pm - 4:30 pm8/8 spaces reserved.Open Gym: 4:00 PMDulcinea Sotelo
- CrossFitFriday, 4:30 pm - 5:30 pm1/12 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
- CrossFitFriday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitSaturday, 7:00 am - 8:00 am12/12 spaces reserved.CrossFit: 7:00 AMDulcinea Sotelo
- CrossFitSaturday, 8:30 am - 9:30 am12/12 spaces reserved.CrossFit: 8:30 AMDulcinea Sotelo
- Open GymSaturday, 9:30 am - 1:00 pm9/9 spaces reserved.Open Gym: 9:30 AM
- CrossFitSaturday, 5:30 pm - 6:30 pmOpenHOME CrossFit- not open for class
- CrossFitMonday, 5:00 am - 6:00 am12/12 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
- Open GymMonday, 6:00 am - 6:30 amOpenOpen Gym: 6:00 AMJulian Wilcox
- Open GymMonday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMDulcinea Sotelo
- CrossFitMonday, 9:00 am - 10:00 am12/12 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
- Open GymMonday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymMonday, 4:00 pm - 4:30 pm8/8 spaces reserved.Open Gym: 4:00 PMDulcinea Sotelo
- CrossFitMonday, 4:30 pm - 5:30 pm12/12 spaces reserved.CrossFit: 4:30 PMDulcinea Sotelo
- Body Building and PhysiqueMonday, 5:30 pm - 6:30 pm14/14 spaces reserved.Body Building and Physique 5:30 PMDulcinea Sotelo
- CrossFitMonday, 6:30 pm - 7:30 pm12/12 spaces reserved.CrossFit: 6:30 PMDulcinea Sotelo
- CrossFitMonday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitTuesday, 5:00 am - 6:00 am12/12 spaces reserved.CrossFit: 5:00 AMDulcinea Sotelo
- Open GymTuesday, 6:00 am - 6:30 amOpenOpen Gym: 6:00 AMDulcinea Sotelo
- Open GymTuesday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMCarlee Mckeever
- CrossFitTuesday, 9:00 am - 10:00 am12/12 spaces reserved.CrossFit: 9:00 AMCarlee Mckeever
- Open GymTuesday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymTuesday, 4:00 pm - 4:30 pmOpenOpen Gym: 4:00 PMJulian Wilcox
- CrossFitTuesday, 4:30 pm - 5:30 pm12/12 spaces reserved.CrossFit: 4:30 PMJulian Wilcox
- Body Building and PhysiqueTuesday, 5:30 pm - 6:30 pm14/14 spaces reserved.Body Building and Physique 5:30 PMDulcinea Sotelo
- CrossFitTuesday, 6:30 pm - 7:30 pm12/12 spaces reserved.CrossFit: 6:30 PMKellie Hernandez
- CrossFitTuesday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitWednesday, 5:00 am - 6:00 am12/12 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
- Open GymWednesday, 6:00 am - 6:30 amOpenOpen Gym: 6:00 AMJulian Wilcox
- Open GymWednesday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMDulcinea Sotelo
- CrossFitWednesday, 9:00 am - 10:00 am12/12 spaces reserved.CrossFit: 9:00 AMDulcinea Sotelo
- Open GymWednesday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymWednesday, 4:00 pm - 4:30 pm8/8 spaces reserved.Open Gym: 4:00 PMJulian Wilcox
- CrossFitWednesday, 4:30 pm - 5:30 pm12/12 spaces reserved.CrossFit: 4:30 PMJulian Wilcox
- Body Building and PhysiqueWednesday, 5:30 pm - 6:30 pm14/14 spaces reserved.Body Building and Physique 5:30 PMDulcinea Sotelo
- CrossFitWednesday, 6:30 pm - 7:30 pm12/12 spaces reserved.CrossFit: 6:30 PMDulcinea Sotelo
- CrossFitWednesday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
- CrossFitThursday, 5:00 am - 6:00 am12/12 spaces reserved.CrossFit: 5:00 AMJulian Wilcox
- Open GymThursday, 6:00 am - 6:30 amOpenOpen Gym: 6:00 AMJulian Wilcox
- Open GymThursday, 8:10 am - 9:00 amOpenOpen Gym: 8:10 AMCarlee Mckeever
- CrossFitThursday, 9:00 am - 10:00 am12/12 spaces reserved.CrossFit: 9:00 AMCarlee Mckeever
- Open GymThursday, 10:00 am - 1:00 pmOpenOpen Gym: 10:00 AMDulcinea Sotelo
- Open GymThursday, 4:00 pm - 4:30 pmOpenOpen Gym: 4:00 PMJulian Wilcox
- CrossFitThursday, 4:30 pm - 5:30 pm12/12 spaces reserved.CrossFit: 4:30 PMJulian Wilcox
- Body Building and PhysiqueThursday, 5:30 pm - 6:30 pm14/14 spaces reserved.Body Building and Physique 5:30 PMDulcinea Sotelo
- CrossFitThursday, 6:30 pm - 7:30 pm12/12 spaces reserved.CrossFit: 6:30 PMKellie Hernandez
- CrossFitThursday, 8:00 pm - 9:00 pmOpenHOME WOD - not at gym
WOD
WOD not yet available. Please come back later!